A,
Box Squat 1x1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds for time of:
5 Back Squats, 125/84kg
10 Dumbbell Floor Press, 32,5/22,5kg
5 Ring Muscle-ups
10 Toes-to-rings

Goal
Sub 18 mins

C,
3 rounds for quality of:
Banded Plank Hold, 30 secs
Arms Overhead Hip Hinge Hold, 20 secs
L-Sit Hold, 10 secs
Rest 2 mins

Kaikkee liikettä mitä ”kaapeista” löytyy, hikoilun kera 😅

3-3-2-2-1-1-1-1

3rounds
Bulgarian Split squat 3x6/each leg
Double Kb press x8
Double Kb rows xMax

1-2 reps in reserve.

4 rounds for time:

200m run
10 DB snatch (30/22,5kg)
Rest 1min between rounds

Timecap 12 minutes

5x 4 Bench Press

4rft
7 Kb Snatch RA
20m Waiter walk
12 Burpees
7 Kb Snatch LA
20m Waiter walk
12 push ups

3 min DU practice
THEN
3 x
5 z press e/s
7 butterfly hip bridge (feet together knees slightly out)
7 bird dog row e/s

4 rounds of

7 Hollow bench sliders
12 Lat pull down
4 arch snap to pike hold

Gari ( u go/i go)

40 pull-ups
400m run (together)
21 thrusters (95/65lbs)
400m run
21 thrusters
400m run
40 pull-ups
Time cap 45min